Off-track track session #3

For a change, something a little different, plenty of slower, recovery running. That’s because there’s some faster running too.

Running Economy

Most the training we do is aimed at improving our cardiovascular fitness; developing the ability of our heart, blood vessels, and lungs to supply oxygen-rich blood to our muscles. Running economy is about how efficiently we use all that fuel, how effectively we cover the ground. Running economy is one of the essential elements of running ability and it’s often neglected in preference to building a strong, durable engine.

This session is aimed at developing strength and some decent running form so you can get more speed and endurance from the fuel you have.

As usual, you can do this session on the road, trail or treadmill (be careful on the treadmill!). If you can find a hill for the fast sessions that will be even better.

Session 4

The warm-up is more important of this session because you’ll be working at higher intensities than normal. These faster reps are more stressful for the muscles, in particular the hamstrings, so if you have tightness there then moderate your speed (and address the tightness).

Warm up

Run/jog easily for 5-10 minutes.

Perform the lung matrix from Session 2.

20-30 standing squats depending on ability.

4 x 30-second strides with gradual acceleration, with 30-second jog between.

Main Session

4 x 1 minute fast (fast being almost flat out, you will be blowing hard at the end of each rep). Focus on good form for the duration of the rep: strong arm action, pick up the heels behind you. Do not over-reach with your stride, but create a strong and powerful push-off with each stride.

Recovery is 4 whole minutes! Nice and easy, probably an initial walk if you need it. The recovery is long to enable you to ready for a good strong effort for the next rep.

Ease into the reps, don’t explode up to speed.

If you have any hamstring tightness, then moderate the speed and perhaps run 2 min reps instead.

Cool down with 10-15 minutes easy running.